Low Fat Bulgogi Chicken
Delightfully savory and guilt-free, Low Fat Bulgogi Chicken is a flavorful twist on the classic Korean dish, perfect for health-conscious foodies. Made with tender strips of boneless, skinless chicken breast, this recipe is marinated in a vibrant blend of low-sodium soy sauce, grated pear or apple, fresh garlic, ginger, and a hint of sesame oil, creating a harmonious balance of sweet and savory flavors. Brown sugar and optional red pepper flakes lend a subtle caramelized heat, while chopped green onions and sesame seeds add freshness and texture. Quick and easy, this dish is ready in just 30 minutes of hands-on time, and cooking it in a non-stick skillet ensures it stays low-fat without sacrificing taste. Serve this wholesome meal over rice or alongside steamed vegetables for a healthy dinner that doesn’t skimp on bold, authentic flavors. Perfect keywords: "low calorie bulgogi recipe," "healthy Korean chicken," "quick dinner ideas," "low fat chicken recipes."
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Recipe Information
Ingredients
- 500 grams boneless, skinless chicken breast
- 60 milliliters low sodium soy sauce
- 1 medium pear or apple, grated
- 3 none garlic cloves, minced
- 2 stalks green onion, chopped
- 1 teaspoon ginger, freshly grated
- 2 teaspoons sesame oil
- 1 tablespoon brown sugar
- 0.5 teaspoon black pepper
- 0.5 teaspoon red pepper flakes (optional)
- 1 tablespoon sesame seeds
Instructions
Begin by slicing the chicken breast into thin strips, about 1/4 inch thick. This will help the chicken cook quickly and absorb the marinade flavors.
In a medium-sized mixing bowl, combine the grated pear (or apple), low sodium soy sauce, minced garlic, chopped green onions, grated ginger, sesame oil, brown sugar, black pepper, and red pepper flakes if using. Mix well to ensure the sugar dissolves and the ingredients are well combined.
Add the chicken strips to the marinade, tossing to coat each piece thoroughly. Cover the bowl with plastic wrap or transfer to a resealable plastic bag. Marinate in the refrigerator for at least 30 minutes, up to 2 hours for more intense flavor.
Heat a non-stick skillet or grill pan over medium-high heat. You may use a light spray of cooking oil if necessary, as the chicken is low fat. Once the pan is hot, add the marinated chicken in a single layer, being cautious not to overcrowd the pan.
Cook the chicken for about 3-4 minutes on each side, or until fully cooked and slightly caramelized. Due to the sugar content in the marinade, keep an eye on the chicken to prevent burning.
Once cooked, remove the chicken from the pan and let it rest for a few minutes.
Serve the Low Fat Bulgogi Chicken garnished with sesame seeds and extra chopped green onions if desired. Enjoy it with a side of steamed vegetables or over a bed of rice for a wholesome meal.
Nutrition Facts
Calories |
1301 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 51.5 g | 66% | |
| Saturated Fat | 9.8 g | 49% | |
| Polyunsaturated Fat | 13.8 g | ||
| Cholesterol | 425 mg | 142% | |
| Sodium | 2722 mg | 118% | |
| Total Carbohydrate | 40.8 g | 15% | |
| Dietary Fiber | 7.4 g | 26% | |
| Total Sugars | 24.6 g | ||
| Protein | 164.1 g | 328% | |
| Vitamin D | 0.6 mcg | 3% | |
| Calcium | 133 mg | 10% | |
| Iron | 7.2 mg | 40% | |
| Potassium | 1840 mg | 39% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
